Fran
21-15-9 reps for time of:
Thrusters
Pull-ups
♀ 65 lb
♂ 95 lb
Compare to 231103.
Post time to comments.
Scaling:
This benchmark workout was first posted on CrossFit.com on Aug. 25, 2003. When the community was introduced to Fran, CrossFit’s founder Greg Glassman challenged people to beat original CrossFit athlete Greg Amundson's time of 3:59. Today, elite athletes complete the prescribed workout in under 2 minutes. Fran is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows you to complete each round with minimal rest. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups as necessary.
Intermediate option:
For time:
21-15-9 reps of thrusters
12-9-6 reps of pull-ups
♀ 55 lb
♂ 75 lb
Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows
♀ 35 lb
♂ 45 lb
Resources:
The Thruster
The Pull-Up
The Ring Row
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Featured photo:
Taken by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.
Comments on 240325
125 Comments
19.37
first RX
45# thruster
Inverted rows neutral grip using Swiss/football bar
5:05
9:47 - Rx’d
13:10 intermediante
trusters 95lbs
butterfly pull ups
35# dbs
8:53
M/51/189
75#
12-9-6 pu
3:41
21-15-9 95lbs thruster
21-15-9 box assisted pull up
5:50
M/55/5’5”/150ish
5:39 w/75# thrusters
Intermediate option:
35.5 kg
Time: 8:57
Thrusters broke into 13/8, 7/4/4, 6/3
Pull ups into 8/4, 6/3, 6
Lot improved on kipping pull ups
231103: 16:56 same as today
60yo w m 5’5” 140lbs
Fran
21/15/9
Thruster 45lbs
Pull Ups 1 x .5” band assist (eliminate shock)
5:46
7:25 rx (traditional kip)
M/38/6’/171#
3:59 Rx. Three second PR.
thrusters: 21/12+3/9
Pull-ups: 7+7+7/7+5+3/5+4
11/1123 4:10
9/04/20 4:02
5/13/19 4:05
11/06/17 4:08
Deo gratias
Rxd
8:06>>>>6:12
4:34; that’s a PR!
JV: 7:40 (scaled intermediate with 65lbs and jumping pull-ups)
7:25 rx
6:20
Dbb 14kg
35lbs DBs
Strict Pull-Ups
4:25
3:56 (vs4:10 in 231103)
all unbroken
needed breaks in between
Wanted to do Diane after, had to stretch for 20min instead
Wanted to do Diane after, had to stretch for 20min instead
13:02 - scaled to intermediate
M/57/5’8”/210/30.3%
My Training on Tuesday, March 26 in the afternoon.
WOD Fran
21-15-9 reps For Time of:
Thrusters 77 lb
Pullups
I completed the WOD in 9:53 minutes breaking my Personal Record.
https://youtu.be/oZhPWjafMRY
M/32/5'11"/167#
RX 4:38
37 / M / 5'9" / 140lbs
20lb dumbbells
6:35
4:52 rx without killing self. Want in the mid to redline it, but still gassed.
15:39 @ 65#
(65lb + 90lb bands) 8:37.61
40kg bar / 24kg underarm row (each arm) | 9:03mins (from fresh)
Intermediate with jumping pull-ups
6:22
Did this after a 20 minute run/row workout. Nearly had a heart attack.
12:15 - banded pull ups
9:21 @95
was I first time for rx pretty sure I can beat this score
7min 18sec Rx (slower than my previous score :(
Intermediate
25kg
strict pull ups
05:14
95#, 14:42 (while trying to teach myself to do kipping pull-ups + weight too heavy for rep range but I did it..)
Same time achieved as last time.
3:52
With strict pull ups
7:45 (scaled)
Thrusters (45#)
Pull-Ups (black band)
M 53/195/6’
Intermediate scale.
5:02.
8:15
55# thrusters
21-15-9 banded pull ups
F/30
I really need to work on pull ups
21-15-9 reps for time of:
Dumbbell Thrusters @25lbs Dbls
Banded Pull Ups
Reply
Total Time 5:28 New PR!
Previous PR 5:38 Was Ring Rows as well.
Rx 9:10.
Old beginner: 11:05. 1k run 5:13. New Hoka’s are fast!
m/67/5’10”/176
9:33
Rx
2:35 (PR)
previous 2:39 a month ago.
M/34/175
23,24 Quarterfinalist
Crazy!
Fantastic and congrats!
Completing the 21 sets unbroken without a break between them spiked my heart rate too high and I couldn't recover
Rx
231103 4:06
Well done!
Nice work!
9:11, 30 kg band-assisted pull-ups
Rx'd 12:02
Scaled to 75#
5:55
Compare to 231103: 5:25, 65#
Not a great performance today, but I consider it a better one than last time considering adding weight and the amount of food and beer consumed over the past 5 days (mini vacation).
Good work Lincoln
RX: 5.13m
Rx’d: 3:52
231103: 3:50 (PR)
200805: 3:52
190510: 4:07
130102: 10:52 (First Fran)
Not a new PR, but happy to keep it close.
Great job my man!
Nice work, I right there with you!
Nice work Nick!
Thanks, y’all!
@Patrick: Yeah, I’ve been doing mostly Mainsite since mid-2012. Mixing in lifting and a little running a couple times a week as well.
Rx’d
6:42
Rx’d
6:04 (PR by 45 seconds)
PR! Good job!
Congrats!
Nice improvement!
Congrats.
First attempt ever and first post here! didn’t have a pull up bar with enough clearance for kipping pull ups.
M/24/185
11:58 Rx - not totally confident in form
should’ve scaled but wanted a feel for it
m/42/170
Strict Fran
Rx
65lbs
8:40
Rxd
6:45
Good work!
Scaled to
30# db's
strict pull ups on fat bar
5:44
m/54/175
compare to
30# db's
mostly strict fat bar pull ups
5:52
m/53/175
compare to
5/10/19-65#-8:47
11/11/17-rx--6:41
9/27/16-rx-6:46
9/29/15-rx-6:19 pr
11/4/14-rx-8:42
Good job, Mike!
Good work!
That’s a lot of Frans! I’d be proud of that itself.
Scaled:
2x35lb dumbbells for thrusters
6:28
Male, 31 years old
21-15-9
Thrusters
Burpees
No Bar to execute the pull-ups.
Rx
3:04 PR
Last time was 3:30
Hell yeah!
Awesome job and congrats!
Great job!
Amazing!
Male
35
175
5’ 7”
4:25 RX
Nice work!
Nice work!
Awesome!
Well done!
M/31/205/5’10
RX’d in 5:28
New PR!!!
Congrats!
Congratulations!
Nice job and congrats!
4:45
Compare: 5:30
On compare, went unbroken until 10 Thrusters of 15. Today, 21, 10/5, 6/3. Pullups 7-7-7; 5-5-5; 5-3-1
Good work!
5:31 - Rx'd
Thrusters
12-9-6
Pull ups
20kg barbell
40 lbs DBs
Bent-over rows
5:25
65-lbs
4:40
21-15-9 reps for time of:
Thrusters
Pull-ups
6:55 🥲
Intermediate for weight @55#
Subbed jumping pull ups
Rxd reps
6:08
F:57-59
Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows
♂ 45 lb
5:26
14:29
Good morning CrossFit family. Happy Monday!!
Warm up 20 min steady paste in bike
35 lb dumbbells for thrusters
rx’d
5:06
Monday’s are meant to be crushed
Good job bro
6’1 200 lbs
Score: 6:53.54😩
First time
Nice work! Better than my first!
7:00 rx
Nowhere near a PR. Lots of rest.
Thrusters: 12/9; 9/6; 6/3
Pullups: 9/7/5; 7/5/3; 9
3:36 1 Fing sec. Slower!
Still awesome time!
Thanks James
Hell yeah, awesome!
Tough break, great job still!
Post Wod heavy squats
Afternoon 25 min Skierg
63” 170lb
Rx
FRAN
Score:
9:03
Rxd.
5:30 (pr)
2023 - 5:37 (first time)
Congrats!
Intermediate
4:36
M/50-54
Rx’d (231103->12:54)
TT->12:20
Globo wod...As Rx. Be careful if you are using iron plates. Dumbbells sub dumbbell thrusters 25/40lb dumbbells. Make sure you warm up the movements well before doing this. This is an all out Sprint, scale with that intention.
If you can't kip due to the type of pullup bar, you are doing strict Fran today. If you are in a hotel gym without a pullup bar sub lat pulldowns and db thrusters 25/40lb dbs. Bodyweight sub 21-15-9 burpees touching 6" over reach and pullups.